Going skiing this Christmas? Your knees are the most at risk.

www.stretchasia.comSkiing is a sport which requires a huge amount of flexibility to allow you to turn freely and stay on top of those skis. Skiing and snowboarding both use a wide range of movements that are sporadic, sudden, and potentially stressful for muscles and ligaments. The main points of focus is to be able to flex the ankles, keep the hips open and ensure the low back is free in movement. Our daily lifestyles probably don’t do much to promote this flexibility.

Though changes in modern ski equipment and improvements in slope design and maintenance have contributed to a decline in injuries, there are still a significant number of skiing injuries.

Nowadays, it is more common to see injuries to the ligaments of the knee

Several studies have demonstrated that the most common injury to the knee is damage to the medial collateral ligament (MCL). Another common knee injury is rupture of the anterior cruciate ligament (ACL). These injuries often require surgical repair and extensive rehabilitation. So this is the type of injury you want to avoid! Continue reading

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Aiming at the perfect swing

Increase your flexibility for a more powerful swingGolf is one of the biggest and most well-funded sports in the world. A golfer spends a long period of time in the driving range perfecting his swing before feeling fully equipped to play in an 18-hole course. A professional golfer would do anything to get additional power in his/her peak torque swing. A swing is often related to technique, acceleration and power. All these variables are important. However an increase of range of motion may also give you a definite edge.

We need flexibility to enhance performance in golf. With range of motion in golf, we tend to focus on thoracic rotation. However, looking at the entire bio-mechanics of the kinematic motion is what makes the biggest difference. Optimal range in golf involves motion of the shoulder joint, the pelvis and hips and all through the leg muscles and joints. Continue reading

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Exercising during pregnancy

Stretch for a healthy pregnancyAs a woman and one that is also planning to have a family, I can tell you that a regular exercise routine throughout your pregnancy will help you stay healthy and feel your best. You probably know that already. Certain types of exercise can also improve your posture and therefore decrease some common discomforts like backaches and fatigue.

There is evidence that it may prevent you from gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery. In the past, we were urged to cut down on or even avoid exercise during pregnancy. Today, we know differently. Not only is it OK to participate in fitness activities during pregnancy, but doing so, can have a positive impact on both baby and mom. The level and intensity of exercise whilst pregnant is dependent on your fitness levels pre-pregnancy, of course.If you were not very active pre-pregnancy, this is not the time to train for a marathon:) You know that. Continue reading

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Going skiing? Watch these knees

Can’t wait to fly down the slopes?? Warm up creaking knees before you go.Knee Sprain

Skiing is a sport which requires a huge amount of flexibility to allow you to turn freely and stay on top of those skis. Skiing and snowboarding both use a wide range of movements that are sporadic, sudden, and potentially stressful for muscles and ligaments. The main points of focus is to be able to flex the ankles, keep the hips open and ensure the low back is free in movement. Our daily lifestyles probably don’t do much to promote this flexibility.

Though changes in modern ski equipment and improvements in slope design and maintenance have contributed to a decline in injuries, there are still a significant number of skiing injuries. Nowadays it is more common to see injuries to the ligaments of the knee. Continue reading

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The 10 most effective stretches every frequent flyer should do

imflightSome of you spend an awful lot of time on a plane, flying from one place to another, one meeting to the next, making it so much harder to stay fit and healthy. Keeping yourself active during a long flight not only gives your body some much needed movement but also helps lower the risk of  fluid retention, swelling, cramping, fatigue and jet lag.

We all have heard of the risk of Deep Vein Trombosis (DVT), the “Economy Class Syndrome”. Even if you are one of the lucky ones who travel in First or Business class, saying inactive for long hours on end can cause your blood vessels to become compressed, making it harder for the blood to circulate towards the heart. This will cause swollen feet, legs and hands. So moving around, whilst flying, is almost essential.

These exercises that I am demonstrating below are designed to provide a safe way to stretch and enjoy movement in certain muscle groups that can become stiff. They may be effective at increasing the body’s blood circulation and massaging the muscles.

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Do you have your child’s back?

A good backpack will save your child's backNowadays, with the intense amount of homework a student has to go through, the school bag is the essential tool for carrying books, school supplies, and all the essentials our kids need to survive a day.

By now, most parents know that a backpack is the preferred type of school bag. However, what we do not necessary know is that the weight of the bag as well as the way students carry their bags can lead to back pain or neck pain, affect your child’s posture, and possibly lead to more severe conditions like scoliosis, a deformation of the spine.

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Great tips for a better posture

PERFECT POSTURE

Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is an easy and very important way to maintain a healthy mind and body. When you practice correct posture, your body is in alignment with itself.

Poor posture can easily become second nature, causing or aggravating episodes of back pain and damaging spinal structures. Being aware of your posture at work, at home, and at play is a vital step towards instilling good posture.
Fortunately, the main factors affecting posture are completely within your ability to control and are not difficult to change.

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